Edamame: Health Benefits, Nutritional Information

Edamame is the perfect little pick-me-up snack. You may have had it as an appetizer at a Japanese restaurant, tucked away in their fuzzy little pods and sprinkled with salt. But what exactly are those little green bean-looking things?

Edamame is a young soybean that has been harvested before the beans have had a chance to harden. You can buy them shelled or in the pod, fresh or frozen.

Edamame is naturally gluten-free and low calorie contains no cholesterol and is an excellent source of protein, iron, and calcium. It is an especially important source of protein for those who follow a plant-based diet.

Possible health benefits of consuming edamame

Edamame
Edamame is a young soybean that has been harvested before the beans have had a chance to harden.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like edamame decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

The isoflavones (a type of compound called phytoestrogens) in soy foods have been linked to a decreased risk for osteoporosis, while the calcium and magnesium in soy may help to lessen PMS symptoms, regulate blood sugar and prevent migraine headaches. Soyfood consumption has been associated with a lower risk of several specific age and lifestyle-related conditions and improving overall general health.

1) Age-related brain diseases

Based on geographic epidemiological findings, it has been observed that populations that consume greater amounts of soy have, in general, less incidence of age-related mental disorders.

2) Cardiovascular disease

Consuming soy protein as an alternative to animal protein lowers levels of LDL cholesterol, which in turn decreases the risk of atherosclerosis and high-blood pressure.3

3) Breast and prostate cancer

Genistein, the predominant isoflavone in soy, contains antioxidant properties that inhibit the growth of cancer cells.4 Moderate amounts of soy foods do not affect tumor growth or a woman’s risk of developing breast cancer. In fact, at least 10mg of soy per day can decrease breast cancer recurrence by 25%.

4) Depression

The folate in edamame may help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood but sleep and appetite as well.

5) Diabetes

People who suffer from type 2 diabetes often experience kidney disease, causing the body to excrete an excessive amount of protein in the urine. Evidence from a recent study has indicated that those who consumed only soy protein in their diet excreted less protein than those that consumed only animal protein.

6) Fertility

For women of child-bearing age, consuming more iron from plant sources such as edamame, spinach, beans, pumpkin, tomatoes, and beets appear to promote fertility, according to Harvard Medical School’s Harvard Health Publications. Also of note, adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants. One cup of edamame per day provides 121% of daily folate needs.

7) Energy levels

Not getting enough iron in your diet can also affect how efficiently your body uses energy. Edamame is a great non-heme source of iron, along with lentils, spinach, and eggs.

8) Inflammation

Choline is a very important and versatile nutrient in edamame that aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

9) Osteoporosis

Soy isoflavones are known to decrease bone loss and increase bone mineral density during menopause and have also been reported to reduce other menopausal symptoms.

Nutritional breakdown of edamame

Edamame is a complete source of dietary protein; meaning that like meat and dairy, it provides all of the essential amino acids needed in the diet that humans cannot make themselves.

The little beans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.

According to the USDA National Nutrient Database, one cup (155 grams) of frozen, prepared edamame contains 189 calories, 8 grams of fat (1 gram saturated, 16 grams of total carbohydrate (8 grams of fiber and 3 grams of sugar) and a whopping 17 grams of protein.

A one-cup serving of edamame provides 10% of calcium needs, 16% of vitamin C, 20% of iron, 52% of vitamin K and 121% of your daily needs for folate.

Edamame also contains vitamin E, thiamin, riboflavin, niacin, B-6, pantothenic acid, choline, magnesium, phosphorus, potassium, zinc, copper, and manganese.

How to incorporate more edamame into your diet

You can find fresh edamame in the produce section, often still in the pod, but you can also find it already shelled. You can also buy shelled or in-pod frozen edamame as well. If buying frozen, make sure there are no additives in the ingredients, only edamame.

Edamame with salt
The most common way to enjoy edamame is straight from the pod, sprinkle (while still in the pod) with sea salt.

Edamame has a mild, buttery flavor that pairs well with many dishes. You can add it to soups, stews, salads, rice dishes or casseroles in place of or in combination with other beans.

The most common way to enjoy edamame is straight from the pod, after boiling for 5 to 10 minutes. Sprinkle (while still in the pod) with sea salt, then pop and snack away. You can also substitute edamame when a recipe calls, for peas.

Try some of these delicious and healthy recipes with edamame:

Potential health risks of consuming edamame

Possible risks in consuming soy foods have been heavily debated recently, especially those pertaining to the topic of breast cancer. There is not enough evidence from human clinical trials to substantiate the claim that the isoflavones in soy contribute to breast cancer risk.

The soy and cancer study that started the controversy concerned only those with a specific type breast cancer (estrogen receptor positive). Some early studies suggested possible increased tumor growth in rats with a high intake of soy. As more advanced research was done, scientists found that rats metabolize soy completely different from humans, making the earlier studies invalid.

Now we know that moderate amounts of soy foods do not affect tumor growth or a woman’s risk of developing breast cancer. In fact, at least 10mg of soy per day can decrease breast cancer recurrence by 25%.

Findings from animal models have also suggested there is a positive correlation between tumor growth and the degree to which an isoflavone-containing product has been processed. Therefore, it is better to consume tofu and other soy foods that have undergone minimal amounts of processing.3

According to the National Soybean Research Laboratory, unlike the popular genetically engineered soybean, all edamame is non-GMO.

If you have a concern regarding consuming other genetically modified soy foods, go organic. The USDA National Organic Standards prohibit the use of GMOs. You can also look for products with the Non-GMO Project Verified seal. Some brands with this seal include Silk, Amy’s, Back to Nature and WestSoy. For a complete list of products with the verified seal, visit nongmoproject.org.

Keep in mind that it is the total diet or overall eating pattern that is most important for disease prevention and achieving good health. It is better to aim to eat a diet with a variety than to rely on individual foods as the key to good health.

Medical Experts: The Cardiometabolic Health Benefits of a Plant-Based Diet

Plant-based eating patterns continue to soar in popularity and a group of nutrition researchers outlines the science behind this sustainable trend in a review paper, entitled “Cardiometabolic benefits of plant-based diets,” which appears as an online advance in Nutrients. The review will publish in a future special edition, entitled “The Science of Vegetarian Nutrition and Health.”

The review outlines how a plant-based diet, which is naturally low in calories, saturated fat, and cholesterol, and rich in nutrients, like fiber and antioxidants, could be one tool, in addition to adopting a healthful lifestyle, used to improve nutrition intake and reduce the risk of heart disease, stroke, obesity, and type 2 diabetes.

The authors, Hana Kahleova, M.D., Ph.D., Susan Levin, M.S., R.D., C.S.S.D., and Neal Barnard, M.D., F.A.C.C., analyzed clinical research studies and reviews published until May 2017. Their research finds a plant-based diet, built around vegetables, fruits, whole grains, and legumes, can improve nutrient intake and help manage body weight and glycemic control, improve cholesterol, lower blood pressure, and reverse atherosclerosis or the narrowing of the arteries caused by the accumulation of arterial plaque.

“The future of health care starts on our plates,” says Dr. Kahleova, the lead study author and the director of clinical research at the nonprofit Physicians Committee. “The science clearly shows food is medicine, which is a powerful message for physicians to pass on to their patients and for policymakers to consider as they propose modifications for health care reform and discuss the potential amendment to the 2018 Farm Bill.”

To understand the health benefits of a plant-based diet, the researchers analyze its structure:

Fiber

Fiber contributes to bulk in the diet without adding digestible calories, thus leading to satiety and weight loss. Additionally, soluble fiber binds with bile acids in the small intestines, which helps reduce cholesterol and stabilize blood sugar.

Plant-Based Rx: Aim to eat at least 35 grams of dietary fiber a day. The average American consumes 16 grams of dietary fiber each day.

Fats

Plant-based diets are lower in saturated fat and dietary cholesterol. Replacing saturated fats with polyunsaturated and monounsaturated fats can decrease insulin sensitivity, a risk factor for metabolic syndrome and type 2 diabetes.

Plant-Based Rx: Swap meat and dairy products, oils, and high-fat processed foods for smaller portions of plant staples, like a few avocado slices or a small handful of nuts and seeds, which are rich in polyunsaturated and monounsaturated fats.

Plant Protein

Vegetable proteins reduce the concentrations of blood lipids, reduce the risk of obesity and cardiovascular disease, and may have anti-inflammatory and anti-cancer effects.

Plant-Based Rx: Legumes, or lentils, beans, and peas are naturally rich in protein and fiber. Try topping leafy green salads with lentils, black beans, edamame, or chickpeas.

Plant Sterols

Plant sterols that have a structure similar to that of cholesterol reduce cardiovascular disease risk and mortality, have anti-inflammatory effects, and positively affect coagulation, platelet function and endothelial function, which helps reduce blood clots, increases blood flow, and stabilizes glycemic control in patients with type 2 diabetes.

Plant-Based Rx: Consume a high intake of antioxidants and micronutrients, including plant sterols, from whole plant foods, like vegetables, fruits, grains, nuts, beans, and seeds. A plant-based diet supports cardio-metabolic benefits through several independent mechanisms. The synergistic effect of whole plant foods may be greater than a mere additional effect of eating isolated nutrients.

“To make significant health changes, we have to make significant diet changes,” concludes Dr. Kahleova. “A colorful plant-based diet works well for anyone, whether you’re an athlete looking to boost energy, performance, and recovery by enabling a higher efficiency of blood flow, which equates to oxygen conversion, or if you’re a physician who wants to help patients lose extra weight, lower blood pressure, and improve their cholesterol.”

Dr. Kahleova and the study authors recommend using a plant-based diet as an effective tool to treat and prevent cardiometabolic disease, which they would like to see promoted through future dietary guidelines and nutrition policy recommendations.

Article: Cardio-Metabolic Benefits of Plant-Based Diets, Hana Kahleova, Susan Levin and Neal Barnard, Nutrients, doi: 10.3390/nu9080848, published 9 August 2017.

Benefits of Kefir

Kefir is made using the fermentations of yeast and bacteria. This mixture creates kefir grains, which can be combined with milk to create a tangy drink.
Kefir is consumed around the world and has been for centuries. It is a fermented milk drink developed in the northern Caucasus Mountains, according to popular belief.

The name Kefir comes from the Turkish word keyif, which refers to the “good feeling” a person gets after they have drunk it.

Kefir has been popular in parts of Europe and Asia for many years but has only recently started gaining popularity in the United States, due to the growing interest in probiotics and gut health.

What is kefir?

Kefir grains and kefir drink.
Kefir is made using bacteria, giving it probiotic qualities. Probiotics are attributed with supporting healthy digestive functions.

While yogurt is the fermentation of bacteria in milk, kefir is a combination of bacteria and yeast fermentations. The combination of bacteria and yeast is called “kefir grain.”

Kefir grains are not typical grains, such as wheat or rice, and do not contain gluten. Milk is combined with the kefir grains and stored in a warm area to “culture,” producing the kefir beverage.

Kefir has a tart and tangy flavor, and a consistency similar to a drinkable yogurt. Due to the fermentation process, kefir may taste slightly carbonated.

Many of kefir’s health benefits are attributed to its probiotic content. Probiotics, or “good bacteria,” are living organisms that can help maintain regular bowel movements, treat certain digestive conditions, and support the immune system.

Types of kefir

While kefir is typically made from cow’s milk, it can also be produced from the milk of other animals, such as goats or sheep, or from non-dairy milk.

Kefir made from cow’s milk is available in non-fat, low-fat, and whole milk varieties.

Kefir is also available in plain and flavored varieties.

Seven benefits of kefir

Kefir consumption is still being researched, but the potential benefits include:

1. Blood sugar control

In 2015, a small study compared the effects of consuming kefir and conventionally fermented milk on blood sugar levels in people with diabetes.

Participants who consumed the kefir had significantly lower fasting blood sugar levels than those who consumed the conventionally fermented milk.

Participants in the kefir group also had decreased hemoglobin A1c values, which are a measurement of blood sugar management over 3 months.

2. Lower cholesterol

2017 study looked at changes in cholesterol levels among women drinking low-fat milk or kefir. The participants drank either 2 servings a day of low-fat milk, 4 servings a day of low-fat milk, or 4 servings a day of kefir.

After 8 weeks, those who drank kefir showed significant decreases in their total and their “bad cholesterol” levels compared to those who drank only 2 servings per day of low-fat milk. Participants who consumed 4 servings per day of low-fat milk also had lowered cholesterol levels.

The probiotics in kefir may play a role in how much cholesterol the body absorbs from food. They may also affect how the body produces, processes, and uses cholesterol.

3. Increased nutrition

The nutrients in kefir depend on the type of milk used to make it. Generally, it is a good source of protein, calcium, and potassium. Some store-bought brands are fortified with vitamin D, as well.

4. Improved lactose tolerance

People with lactose intolerance may be able to consume kefir without experiencing symptoms, as the bacteria present in kefir break down much of the lactose.

The leading brand of kefir in the U.S. claims to be 99 percent lactose-free.

small study in 2003 concluded that the consumption of kefir improved lactose digestion over time, and could potentially be used to help overcome lactose intolerance. It noted that flavored kefir produced more adverse symptoms that plain kefir, probably due to added sugars in the flavored product.

5. Improved stomach health

Kefir may be able to help treat digestive issues, such as diarrhea or lactose intolerance.

The stomach contains both good and bad bacteria. Maintaining a balance between them is an important part of keeping the stomach healthy. Diseases, infections, and some medications, such as antibiotics, can upset this balance.

Probiotics are similar to the good bacteria found naturally in the digestive tract and may help maintain a healthy balance.

There is some evidence that probiotic foods, such as kefir, can help treat diarrhea caused by an infection or antibiotics.

One review cited the use of kefir to aid the treatment of peptic ulcers in the stomach and small intestine.

6. Healing properties

Laboratory studies have shown kefir may have antibacterial and antifungal properties, although more investigation is needed.

Research shows that kefir has the potential to be beneficial against gastroenteritis, vaginal infections, and yeast infections.

2016 review reported that kefir lessened the severity of symptoms in mice infected with a parasite. Another review demonstrated beneficial effects of kefir on mice for wound healing and reduced tumor growth.

7. Weight control

Another study reported that kefir consumption reduced body weight and total cholesterol in obese mice. However, more research on people is required.

Making kefir at home

A person can make kefir at home in a clean environment. Utensils, cooking equipment, and a person’s hands should be washed thoroughly with soap and water before starting.

You will need:

  • active kefir grains
  • your preferred type of milk
  • a glass jar
  • a paper coffee filter or cheesecloth
  • a rubber band
  • a silicone spatula or wooden spoon (non-metal stirring utensil)
  • a non-metal mesh strainer

Combine 1 teaspoon of kefir grains for every cup of milk into a glass jar. Cover the jar with the paper coffee filter and secure with a rubber band. Store the jar in a warm place around 70°F for 12-48 hours, depending on your taste and the warmth of the room.

Once the milk has thickened and has a tangy taste, strain the kefir into a storage container. Cover tightly and store for up to 1 week.

There are a few tips to be aware of when making kefir at home:

  • Exposure to metal can weaken the kefir grains, so avoid metal utensils.
  • Temperatures above 90 °F can cause the milk to spoil.
  • Keep the jar away from direct sunlight.
  • The strained kefir grains can be kept to make new batches.
  • Shake it if it starts to separate while being stored.
  • To make a fruit-flavored kefir, chop up fruit and add it to the strained kefir. Let it sit for an additional 24 hours. Re-strain if desired.

How to use kefir

Kefir can be used in many of the ways milk and yogurts are used.

It can be drunk as a beverage, used as the blending liquid in a smoothie, or poured over cereal or oats. Kefir can also be used in baked goods, soups, dips, or salad dressings, though heat may significantly decrease probiotic concentration.

Risks and considerations

Kefir is safe to consume, but a person must consider certain factors before adding it to a regular diet.

While people who are lactose intolerant may be able to drink kefir without symptoms, others with a milk allergy should not consume kefir made from dairy milk, as it can cause an allergic reaction.

Since kefir is made from milk, it contains some sugar. Some pre-packaged, flavored kefirs have high amounts of added sugar.

People with diabetes should be especially careful to read the label and stick to plain varieties without added sugar.

When made traditionally, kefir may contain trace amounts of alcohol. Many commercial brands of kefir are alcohol-free.

Cinnamon: Health Benefits

Cinnamon is a spice that comes from the branches of wild trees that belong to the genus “Cinnamomum” – native to the Caribbean, South America, and Southeast Asia.

There are two main types of cinnamon:

  • Ceylon cinnamon (Cinnamomum Verum), often considered being “true cinnamon”
  • Cassia cinnamon or Chinese cinnamon (Cinnamomum aromaticum), which originates from southern China, is typically less expensive than Ceylon cinnamon.

Due to the fact that Ceylon cinnamon is very expensive, most foods in the USA and Western Europe, including sticky buns, bread, and other products use the cheaper Cassia cinnamon (dried Cassia bark). These days cinnamon is regarded as the second most popular spice, next to black pepper, in the United States and Europe.

Cinnamon has been consumed since 2000 BC in Ancient Egypt, where it was very highly prized (almost considered to be a panacea). In medieval times doctors used cinnamon to treat conditions such as coughing, arthritis, and sore throats.

Modern research indicates that cinnamon may have some beneficial health properties. Having said that, it is important to recognize that more research and evidence is needed before we can say conclusively that cinnamon has these health benefits.

Possible health benefits of cinnamon

Cinnamon sticks
Cinnamon sticks or quills

According to the U.S. National Library of Medicine, Cinnamon can be used to help treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite, and erectile dysfunction (ED).

Cinnamon may lower blood sugar in people with type 1 or type 2 diabetes, according to Diabetes UK.1 However high-quality research supporting the claim remains scarce.

Fungal infections

According to the National Institutes of Health, cinnamaldehyde – a chemical found in Cassia cinnamon – could help fight against bacterial and fungal infections.

Diabetes

Cinnamon may help improve glucose and lipids levels in patients with type 2 diabetes, according to a study published in Diabetics Care.

The study authors concluded that consuming up to 6 grams of cinnamon per day “reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes.” and that “the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.”

In addition, a certain cinnamon extract can reduce fasting blood sugar levels in patients, researchers reported in the European Journal of Clinical Investigation.

Alzheimer’s disease

Tel Aviv University researchers discovered that cinnamon may help prevent Alzheimer’s disease. According to Prof. Michael Ovadia, of the Department of Zoology at Tel Aviv University, an extract found in cinnamon bark, called CEppt, contains properties that can inhibit the development of the disease.

HIV

A study of Indian medicinal plants revealed that cinnamon may potentially be effective against HIV. According to the study authors, “the most effective extracts against HIV-1 and HIV-2 are respectively Cinnamomum cassia (bark) and Cardiospermum helicacabum (shoot + fruit).”

Multiple Sclerosis

Cinnamon may help stop the destructive process of multiple sclerosis (MS), according to a neurological scientist at Rush University Medical Center. Cinnamon could help eliminate the need to take some expensive and unpleasant drugs.

Lower the negative effects of high-fat meals

Penn State researchers revealed that diets rich in cinnamon can help reduce the body’s negative responses to eating high-fat meals.

Treating and healing chronic wounds

Research published in the journal ACS Nano suggests that scientists have found a way to package antimicrobial compounds from peppermint and cinnamon in tiny capsules that can both kill biofilms and actively promote healing.

Nutritional profile of cinnamon

According to the U.S. Department of Agriculture, ten grams of ground cinnamon contains:

  • Energy: 24.7 kcal
  • Fat: 0.12 g
  • Carbohydrates: 8.06 g
  • Protein: 0.4 g.

Risks and precautions

Some people who are sensitive to cinnamon may be at an increased risk of liver damage after consuming cinnamon-flavored foods, drinks, and food supplements.

This is likely due to the fact that cinnamon contains coumarin, a naturally occurring flavoring substance, which has been linked to liver damage. Cassia cinnamon powder (commonly used in foods in the USA and Western Europe) contains more coumarin than Ceylan cinnamon powder. A 2010 German study found that on average, Cassia cinnamon powder had up to 63 times more coumarin compared to Ceylon cinnamon powder, while Cassia cinnamon sticks contained 18 times more coumarin than Ceylon cinnamon sticks.

How much cinnamon should I eat?

A study carried out in Norway and published in the journal Food and Chemical Toxicology in 2012 suggested establishing a Tolerable Daily Intake (TDI) for coumarin of 0.07mg per kg of bodyweight per day. The researchers commented that by sprinkling cinnamon on oatmeal porridge or drinking cinnamon-based tea regularly, adults and children can very easily exceed this amount.

Based upon the conclusion of this study, if the average weight of an American male is 191 pounds (86.6kg), it could mean a maximum Tolerable Daily Intake of 6mg of coumarin. For an average American female (159 pounds or 72.1kg) it could mean a maximum of 5mg of coumarin per day.

In a document published in 2006, the German Federal Institute for Risk Assessment (BFR) suggested that 1kg of (cassia) cinnamon powder contains between 2.1 and 4.4g of coumarin. If you estimate that powdered cassia cinnamon weighs approximately 0.56 g/cm, a kilo of cassia cinnamon powder would equal 362.29 teaspoons. This suggests that a single teaspoon of cassia cinnamon powder could contain between 5.8 and 12.1mg of coumarin (which may be above the Tolerable Daily Intake for a smaller individual).

Systematic review: Cinnamon may be beneficial for diabetic patients

Consumption of cinnamon is associated with a statistically significant decrease in levels of fasting plasma glucose, total cholesterol, low-density lipoprotein cholesterol and triglyceride, and an increase in high-density lipoprotein cholesterol.

A meta-analysis of 10 randomized controlled trials evaluating the effects of cinnamon use in 543 patients with type 2 diabetes at doses of 120 mg/d to 6 g/d for four to 18 weeks found reduced levels of fasting plasma glucose (-24.6 mg/dL; 95 percent CI, -40.5 to -8.7), total cholesterol (-15.6 mg/dL, -29.8 to -1.4), LDL-C (-9.4 mg/dL; 95 percent CI, -17.2 to -1.6) and triglycerides (-29.6 mg/dL; 95 percent CI, -48.3 to -10.9). Cinnamon also increased levels of HDL-C (1.7mg/dL; 95 percent CI, 1.1 to 2.2). No significant effect on hemoglobin A1c levels was seen. High degrees of heterogeneity were present for all analyses except HDL-C.

Despite the generally positive results, the authors advise caution in applying the results of this analysis to patient care because of the uncertainty of the dose and duration of cinnamon use and uncertainty of the ideal patient population.

Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis
http://www.annfammed.org/content/11/5/452.full
By Olivia J. Phung, PharmD, et al
Western University of Health Sciences, Pomona, Calif.

Cinnamon and diabetes

People with diabetes often face dietary restrictions to control their blood sugar and prevent complications.

Although research is in a preliminary stage, cinnamon may help fight some symptoms of diabetes. It is also unlikely to cause blood pressure spikes or disrupt blood sugar. So, people with diabetes who miss a sweet pop of flavor may find that cinnamon is a good replacement for sugar.

Can cinnamon affect blood sugar?

cinnamon
Studies suggest that as a treatment tool for diabetes, cinnamon may be useful. It may also be used as a healthful alternative to sugar and salt.

Cinnamon has shown promise in the treatment of blood sugar, as well as some other diabetes symptoms.

Research on the effects of cinnamon on blood sugar in diabetes is mixed and in the early stages. Most studies have been very small, so more research is necessary.

People with diabetes who are interested in herbal remedies, however, may be surprised to learn that doctors are serious about the potential for cinnamon to address some diabetes symptoms.

A 2003 study published in Diabetes Care, compared the effects of a daily intake of 1, 3, and 6 grams (g) of cinnamon with a group that received a placebo for 40 days.

All three levels of cinnamon intake reduced blood sugar levels and cholesterol. The effects were seen even 20 days after participants were no longer taking cinnamon.

A small 2016 study of 25 people, published in the Journal of Intercultural Ethnopharmacology, found that cinnamon may be beneficial for people with poorly controlled diabetes. Participants consumed 1 g of cinnamon for 12 weeks. The result was a reduction in fasting blood sugar levels.

However, a 2013 study published in the Journal of Traditional and Complementary Medicine had a different result. The study, which used a more reliable method, had slightly more participants, at 70. The researchers found that 1 g of cinnamon per day for 30 days and 60 days offered no improvements in blood sugar levels.

A 2016 analysis published in the Journal of the Academy of Nutrition and Dietetics, attempted to bring together existing research on the role of cinnamon in blood sugar reductions.

The authors looked at 11 studies of cinnamon in the treatment of diabetes. All 11 produced some reductions in fasting blood sugar levels. Studies that measured HbA1C levels also achieved modest reductions.

However, only four of the studies achieved reductions in line with the American Diabetes Association’s treatment goals. This suggests that cinnamon may be a useful treatment tool, but is not a replacement for traditional diabetes treatments.

An earlier analysis published in 2011 in the Journal of Medicinal Food, also points to the potential for cinnamon to lower blood sugars. Researchers comparing the results of eight previous studies, found an average blood sugar level reduction of 3-5 percent.

There is no research that suggests cinnamon negatively affects blood sugar. That means that it is a safe bet for people with diabetes who want a more healthful alternative to sugar, salt, and other diabetes-unfriendly flavoring agents.

Other health benefits of cinnamon for diabetes

Cinnamon has also shown promise in addressing other diabetes symptoms. The 2003 Diabetes Care study also found a reduction in blood fat levels and so-called “bad” cholesterol. The levels remained lower even 20 days after participants had stopped consuming cinnamon.

A 2016 study published in Blood Pressure, compared the effects of various intake levels of cinnamon to cardamom, ginger, and saffron. Cinnamon and the other herbs did not affect blood pressure, body measurements, or body mass index.

Tips for using cinnamon

Before trying new diabetes remedies people should speak to their doctor.

The studies done so far on cinnamon’s effects on diabetes have used small quantities of cinnamon – usually a teaspoon or less.

People interested in trying cinnamon as a supplement to traditional diabetes medication should start small, with about 1 g per day (about ¼ to ½ teaspoon).

Just as different diabetes medications produce varying results and side effects in different patients, cinnamon won’t work for everyone. Some people may even experience side effects.

Some strategies to improve the chances of success while lowering risk include:

  • Keeping a food log.
  • Sticking with normal diabetes care plans. Cinnamon is not a substitute for blood sugar monitoring, a healthful diet, or diabetes drugs.
  • Speaking to a doctor before trying any new diabetes remedies, including cinnamon and other herbal remedies.
  • Using cinnamon as a flavoring agent for healthful foods, such as oatmeal and muesli. People should avoid eating cinnamon rolls, sticky buns, or other sugary foods that are rich in cinnamon.
  • It’s also possible for people who dislike the taste of cinnamon to purchase cinnamon herbal supplements.

Who should avoid cinnamon?

Cinnamon is a safe flavoring for most people with diabetes. However, people with liver disease or who believe they are at risk from liver disease may need to avoid cinnamon, particularly in large amounts.

Cinnamon comes in two forms: Ceylon and cassia. Cassia is commonly used in the United States and contains small amounts of a substance called coumarin. Some people are sensitive to this chemical and, if they take it in large doses, they can develop liver disease. People who already have liver disease are especially at risk.

Most research on the role of coumarin in liver failure looks at significantly larger quantities of cinnamon than are recommended for diabetes management. This highlights the importance of starting with very small quantities of cinnamon.

People should consider also using a Ceylon cinnamon supplement rather than the more readily available cassia cinnamon.

Interactions with other drugs and herbs

Cinnamon is safe to take with most drugs and herbal remedies. People taking another remedy should always consult their doctor first. Even natural remedies such as cinnamon can trigger negative interactions.

People with diabetes who take a drug that can harm the liver should consult their doctor before using cinnamon. They should also consider Ceylon instead of cassia cinnamon.

Cinnamon may also interact with anti-blood clotting drugs, such as warfarin, and some blood pressure medications.

To reduce the risk of negative interactions and other side effects, people with diabetes should keep a log of any new or unusual symptoms. People with diabetes should also report any side effects to a doctor as soon as they appear. This helps people with diabetes to make good medication decisions and avoid potentially serious side effects.

CBD Oil: Uses, Health Benefits

Cannabidiol oil is used for health purposes, but it is controversial. There is some confusion about what it is, and its effect on the human body.

Cannabidiol (CBD) may have some health benefits, but there may also be some risks.

What is CBD oil?

CBD is the name of a compound found in the cannabis plant. It is one of the numerous compounds found in the plant that is called cannabinoids. Researchers have been looking at the potential therapeutic uses of CBD.

Oils that contain concentrations of CBD are known as CBD oil, but the concentration and uses of different oils vary.

Is CBD marijuana?

Cannabis plant
CBD oil is a cannabinoid derived from the cannabis plant.

Until recently, the most well-known compound in cannabis was delta-9 tetrahydrocannabinol (THC). This is the most active ingredient in marijuana.

Marijuana contains both THC and CBD, but the compounds have different effects.

THC is well-known for the mind-altering “high” it produces when broken down by heat and introduced to the body, such as when smoking the plant or cooking it into foods.

CBD is not psychoactive. This means that it does not change the state of mind of the person who uses it. However, it does appear to produce significant changes in the body, and it may have medical benefits.

Most of the CBD used medicinally is found in the least processed form of the cannabis plant, known as hemp.

Hemp and marijuana come from the same plant, cannabis Sativa, but they are very different.

Over the years, marijuana farmers have selectively bred their plants to be very high in THC and other compounds that interested them, either for a smell or an effect they had on the plant’s flowers.

On the other hand, hemp farmers have not tended to modify the plant. It is these hemp plants that are used to create CBD oil.

How CBD works

All cannabinoids, including CBD, attach themselves to certain receptors in the body to produce their effects.

The human body produces certain cannabinoids on its own. It has two receptors for cannabinoids, called CB1 receptors and CB2 receptors.

CB1 receptors are found all over the body, but many of them are in the brain.

The CB1 receptors in the brain deal with coordination and movement, pain, emotions, and mood, thinking, appetite, and memories, among others. THC attaches to these receptors.

CB2 receptors are more common in the immune system. They have an effect on inflammation and pain.

It used to be thought that CBD acts on these CB2 receptors, but it appears now that CBD does not act on either receptor directly. Instead, it seems to influence the body to use more of its own cannabinoids.

Potential health benefits

Because of the way that CBD acts in the body, it has many potential uses. CBD oil is taken orally, rubbed on the skin, and sometimes inhaled through vapor or used intravenously to produce its effects.

Natural pain relief or anti-inflammatory properties

People commonly use prescription or over-the-counter drugs to relieve pain and stiffness, including chronic pain.

Some people feel that CBD offers a more natural way to lower pain. A study published in the Journal of Experimental Medicine found that CBD significantly reduced chronic inflammation and pain in some mice and rats.

The researchers suggest that the non-psychoactive compounds in marijuana, such as CBD, could be a new treatment for chronic pain.

CBD is already in use for some conditions that cause chronic pain, such as multiple sclerosis and fibromyalgia.

Quitting smoking and drug withdrawals

There is some promising evidence that CBD use may help people to quit smoking. A pilot study posted to Addictive Behaviors found that smokers who used an inhaler containing the compound CBD smoked fewer cigarettes but did not have any additional craving for nicotine.

Another similar study posted to Neurotherapeutics found that CBD may be a promising substance for people who abuse opioids.

Researchers noted that some symptoms experienced by patients with substance use disorders may be reduced by CBD. These include anxiety, mood symptoms, pain, and insomnia.

These are early findings, but they suggest that CBD may be used to avoid or reduce withdrawal symptoms.

Epilepsy and other mental health disorders

CBD is also being studied for its possible role in treating epilepsy and neuropsychiatric disorders.

A review posted to Epilepsia noted that CBD has anti-seizure properties and a low risk of side effects for people with epilepsy.

Studies into CBD’s effect on neurological disorders suggest that it may help to treat many of the disorders that are linked to epilepsy, such as neurodegeneration, neuronal injury, and psychiatric diseases.

Another study posted to Current Pharmaceutical Design found that CBD may have similar effects to certain antipsychotic drugs and that it may be safe and effective in treating patients with schizophrenia.

More research is needed to understand how this works, however.

Helps fight cancer

CBD has been studied for its use as an anti-cancer agent.

A review posted by the British Journal of Clinical Pharmacology notes that CBD appears to block cancer cells from spreading around the body and invading an area entirely.

The review indicates that CBD tends to suppress the growth of cancer cells and promote the death of these cells.

Researchers note that CBD may help in cancer treatment because of its low toxicity levels. They call for it to be studied along with standard treatments, to check for synergistic effects.

Anxiety disorders

Patients with chronic anxiety are often advised to avoid cannabis, as THC can trigger or amplify anxiety and paranoia in some people.

However, a review from Neurotherapeutics suggests that CBD may help to reduce the anxiety felt by people with certain anxiety disorders.

The researchers point to studies showing that CBD may reduce anxiety behaviors in disorders such as:

  • post-traumatic stress disorder
  • general anxiety disorder
  • panic disorder
  • social anxiety disorder
  • obsessive-compulsive disorder

The review notes that current medications for these disorders can lead to additional symptoms and side effects and that people may stop taking the drugs because of these unwanted effects.

CBD has not shown any adverse effects in these cases to date, and the researchers call for CBD to be studied as a potential treatment method.

Type 1 diabetes

Type 1 diabetes is caused by inflammation when the immune system attacks cells in the pancreas.

Recent research posted to Clinical Hemorheology and Microcirculation found that CBD may ease the inflammation in the pancreas in type 1 diabetes. This may be the first step in finding a CBD-based treatment for type 1 diabetes.

Acne

Another promising use for CBD is as a new treatment for acne. Acne is caused, in part, by inflammation and overworked sebaceous glands on the body.

A recent study posted in the Journal of Clinical Investigation found that CBD helps to lower the production of sebum that leads to acne, partly because of its anti-inflammatory effect on the body.

CBD could be a future treatment for acne vulgaris, the most common form of acne.

Alzheimer’s disease

Initial research published in the Journal of Alzheimer’s Disease found that CBD was able to prevent the development of social recognition deficit in subjects.

This means that CBD could potentially prevent people in the early stages of Alzheimer’s from losing their ability to recognize the faces of people that they know. This is the first evidence that CBD has potential to prevent Alzheimer’s disease symptoms.

Potential side effects and health risks

Many small-scale studies have looked into the safety of CBD in adults and found that it is well tolerated across a wide dose range.

There have been no significant central nervous system side effects or effects on vital signs or mood among people who use it either slightly or heavily.

The most common side effect noted is tiredness. Some people have noticed diarrhea and changes in appetite or weight.

There are still very little long-term safety data, and tests have not been carried out on children as of yet.

As with any new or alternative treatment option, a patient should discuss CBD with a qualified healthcare practitioner before using it.